November 7-13, 2022 – 3 Day Weightlifting Program

You’re invited to join Coach Jared Enderton on Tuesday, November 15th at 4:00 pm MST for a group training session!

That’s right; Jared is introducing a monthly group virtual session for anyone in the 3 or 5 Day Weightlifting Program! Whether you’re hitting Session One or Session Two of the current week’s program, just come ready to lift and get real time feedback from coach Jared.

You will go through your training session as usual and Jared will provide feedback along the way. You’ll be able to connect with others via zoom and virtually train with others at the same time as you. Coach Jared will also talk about the phase of programming that you’re in and answer any questions that you may have. It’s a way to stay connected to your coach, have some accountability and receive live coaching in your training sessions! The training session will last between 60-75 minutes.

Want to connect? Then join on November 15th at 4:00 pm MST with the Zoom information below:

Join Zoom Meeting Via This Link

Meeting ID: 850 7000 9393
Passcode: 010928

Monday (Session One)
Suggested Warm-Up:
3 Rounds: 6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Hang Snatch
4 Hang Snatch

*Every new line means take a short break before moving to the next movements

A.
*This is a deload week so %’s will be lower than usual. Focus on moving as sharply as you can and quickly moving from 1 exercise to the next.

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Pull + 6 second lowering phase x 2 reps @ 45-65% of 1-RM Snatch

Followed by…

Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Panda Pull + Hang Snatch

*Sets 1-4 = 1 rep @ 65-70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 70-75% of 1-RM Snatch

C.
Two sets of:
Back Squat x 20 reps @ 40-55% of 1-RM Back Squat
Rest as needed between sets

D.
Three sets of:
Chin-Ups with a 3 second lowering x 45 seconds
Bent Over Row with a 3 second lowering x 45 seconds
Glute Ham Raise with a 3 second lowering x 45 seconds
Rest 45 seconds

Wednesday (Session Two)
Suggested Warm-Up:
3 Rounds: 8 Box Jumps + 4 Burpees

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Muscle Snatch, 4 Press
4 Power Jerks
4 Power Jerks

*Every new line means take a short break before moving to the next movements

A.
Every 2 minutes, for 10 minutes (5 sets):
Muscle Snatch x 3 reps

*Start at 40% of your 1-RM Snatch and work up in weight as the sets go on.

B.
Every 90 seconds, for 7:30 (5 sets):
Power Jerk with 2 second pause in dip x 2 reps @ 55-65% of 1-RM Power Jerk

C.
Five sets of:
Bench Press with a 3 second lowering phase x 2 reps @ 80-90% of 1-RM Bench Press
Rest as needed between sets

*Start at 80% and aim to work up across the sets. Aim to go 5-15lbs heavier than last week for your sets

D.
Three sets of:
2″ Deficit Deadlift x 6 reps @ 60-65% of 1-RM Deadlift
Rest as needed

E.
Three sets of:
DB Step-Ups to Parallel Box x 6 reps each leg
Dips with a 2 second pause at bottom x 30 seconds
Rest as needed

Aim for 2 heavy working sets.

Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 5 Front Squat
5 Power Cleans, 5 Front Squat
5 Clean & Jerks

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 6 minutes (4 sets):
Opposite Leg Split Jerk x 4 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight. Just a fun change of pace type of exercise!

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Panda Pull + Clean + Split Jerk with 2 second pause in catch

*Sets 1-3 = 2 reps @ 60% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 70% of 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat with a double bounce

*Sets 1-3 = 3 reps @ 60% of 1-RM Front Squat
*Sets 4-5 = 3 reps @ 70% of 1-RM Front Squat

D.
Three sets of:
Seated DB Strict Press x 8 reps
Hanging Leg Raises x 30 seconds
Rest 90 seconds between sets

E.
Two sets of:
Banded March x 3 minutes
Rest 90 seconds